July ’20

Angel Oak CrossFit – Barbell

Warm-up

Clean Warm-up (No Measure)

A. 500m row/1.2k bike

B. FR Stretch + Hamstrings

C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks

D. Clean Warm Up

Weightlifting

Tall Clean (5, 5, 5, 5)

gentle builds

Weightlifting

Power Clean + Press (3, 3, 3, 3, 3)

Weightlifting

Clean Complex (1, 1, 1, 1, 1, 1)

Clean Pull, Hang Clean, Clean, Jerk